| Thursday |
| Warm up |
| 3x: Side/Side/Back/Throw x 10 + Partner band back pedal >< each (½ court) 3x: Slider lateral lunge x 5/5 + SL RDL x 5/5 + SL Hops >/< R then >/< L (½ court) |
| Strength |
| 1) 5 minutes of weighted step ups. Goal is to keep DB in your hands, do not set them down. Light/Moderate weight – Rest 60s. 2) 5 minutes of dual front rack carry >/< + 10 RDL – Rest 60s 3) 5 minutes: Wall squat hold. Perform 5 squat jumps on coaches cue |
| Work |
| 20-18-16-14-12-10 – Calorie Ski – DB Thrusters – V ups |
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